Back Pain

Back Pain and “Lumbago” – Why It Happens and How to Prevent It

Painful mornings, difficulty getting out of bed, or acute, paralyzing pain (called “lumbago”) are consequences of improper movement, lack of compensatory activities, and poorly chosen exercise or sports. The solution lies in professional diagnostics of the musculoskeletal system, targeted training, and overall correction of movement patterns.

Your Body Sends You Signals

Simply put, your body is trying to tell you something is wrong. A typical example is lifting heavy objects (a box, a dumbbell) with a rounded back. This creates dangerous forces acting on the spine, which can lead to:

• acute back pain (“lumbago”),
• problems with intervertebral discs,
• paralyzing pain.

That’s why it’s crucial to maintain proper movement patterns even during everyday tasks—lift objects with a straight back and use your hips. Movement requires conscious attention.

Muscle Imbalance – A Common Cause of Pain

Your back problems may be linked to muscle imbalances. Some muscles are too weak, while others are overly strong and overloaded. The most frequent examples include:

• Weak abdominal muscles combined with overworked spinal erectors.
• Underdeveloped interscapular muscles due to insufficient training.
• Imbalances in the muscles around the neck and head.

Why Prevention Matters

A well-structured training program combined with corrective exercises can restore muscle balance, dramatically improve posture, and help prevent back pain. Prevention is always easier than dealing with acute pain—or even facing surgery.

Get Rid of Back Pain by Practicing Spine Hygiene!

What does “spine hygiene” mean in the world of health?

It’s a set of healthy habits and proper care for your back. These practices are the foundation for maintaining a strong spine and preventing pain. Focus especially on these five rules:

1. Proper Posture
   • Sit upright, keep your shoulders relaxed, and place your feet flat on the floor.
   • Choose an ergonomic chair that supports the natural curves of your spine.
   • Avoid slouching or working with your head bent forward for long periods.
   • Long sitting sessions harm your back—stand up every 45–60 minutes and move for at least 5–10 minutes.
2. Activity and Exercise
   • Start your day with a short morning workout! Just 10 minutes of exercises focused on strength, mobility, flexibility, and posture can make a big difference.
   • Strong core and back muscles provide essential support for your spine—train them at least three times per week.
   • Add elements of yoga or Pilates to improve flexibility and stability. Exercise should energize and relieve tension, not cause pain. If pain occurs, adjust your approach.
   • Experts agree: natural movement is medicine for the spine—go for a walk or enjoy swimming.
3. Safe Lifting Techniques
   • Lower yourself into a deep squat when picking up objects—movement should come from your knees and hips, not your waist.
   • Maintain a tall, straight posture—keep your spine aligned from top to bottom.
   • Hold the load close to your body and lift it in a controlled manner, avoiding sudden motions.
4. Quality Sleep = A Healthier Back
   • Your mattress should provide proper support—not too soft, not too hard.
   • It must respect the natural lines and curves of your spine.
   • Specialists recommend sleeping on your back or side.
5. Reduce Mental Stress
   • Relax, meditate, breathe deeply. These techniques help release muscle tension, which can often trigger back pain.

What needs to be done to make the population more educated about back health?

In my opinion, it’s essential to learn and reinforce proper movement habits and posture at every age. This is especially important for children—during preschool years and the first years of school. At the age of six, we place a child in a classroom, which in a way restricts natural movement and puts stress on the spine. That’s why sports, family walks, and time outdoors are so valuable. Children must be taught from the very beginning that correct posture is fundamental, and slouching harms the spine. It's important for your child to be active during breaks between lessons — a short walk, playful exercise, or simply standing up from sitting can be very helpful.

On the other hand, adults are responsible for themselves—usually no one reminds them about poor posture anymore. They must take care of their back health as best as they can.

The term spine hygiene can be found, for example, in the books of Dr. Stuart McGill. This topic will be discussed more and more, because modern society leads a comfortable, sedentary lifestyle, and the issue will remain relevant for decades to come.

It is and will continue to be relevant. Mild back pain can easily turn into unbearable pain. What could have been solved with movement and exercise may later end in surgery—bringing extra time, money, discomfort, and risks. We must fight our own laziness and keep moving!

What do you consider a “gamechanger”—something that can instantly improve back health?

For those working long hours at a computer, I recommend adjusting the monitor so that its center is roughly at eye level. If you’re using a laptop and this isn’t possible, invest in an external monitor that raises the screen to a higher position. Your cervical spine will thank you.

I explain to clients that for every hour of sitting, we need 5–10 minutes of active movement while standing. Even simply stepping onto the balcony, straightening up, and letting the sun warm you is better than sitting for another hour. Ideally, go outside for fresh air and a short walk. The more energetic among us can jump rope or do a few sets of squats. Most importantly—don’t take your phone with you. You need a break from screens, and social media will survive without you. Don’t worry—you won’t miss anything.

I believe most of us have the opportunity to sleep on a quality mattress. A third of life is spent in bed, so don’t underestimate this choice—it’s a worthwhile investment! From experience, I know that an unsuitable pillow is often a problem too. Choose one that, in your ideal sleeping position (on your side or back), maintains the natural curve of your cervical spine. Your head should not be too low, too high, or tilted backward during rest.

Always make sure you’re dressed appropriately. For example, one of my clients swears by wearing a tank top under his shirt, and even during summer golf sessions he puts on a compression shirt. It’s important to protect your back from the whims of the weather—especially wind, moisture, and cold. Take inspiration and think prevention.